Feb 20

Even if it means taking away functionality — simplicity always wins – Mobility and Activation Protocol Warm Up: AMRAP  17min: — 250mts Rowerg — 30 Push Ups — 20 Push Press 45/35 — 10 Burpee Pull Ups Strength: Bench Press:  —10min to reach 80% of Bench Press’ 1RM or a…

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Feb 19

You are not the best because you never fail. You are the best because of what you do when you fail. – Mobility and Activation Protocol Warm Up: 3 Rounds of 1min each: — KB Swings — Double Unders — Burpees Strength: 5 x 5 starting @ 60%— Sumo Deads…

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Feb 18

Be frank and funny, but try to keep it on the funny side — but frank. – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — Ski 300mts — 100 Double Unders Strength: Upper: Pendlay Rows: EMOM  5min —  3 Pendlay Rows [AHAP] Then;   Dips: EMOM  5min…

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Feb 17

  Feck Perfuction! – Mobility and Activation Protocol Warm Up: 4 Rounds For Quality — 15 Supermans — 15 KB Taters — 15 Deads 45/35 — 15 V-Ups — 5 Box Jumps [Explosive] Strength: Deads: —10min to make weight: 100% of Clean Deads: EMOM  5min —  3 Deads @ 60%…

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Feb 16

Successful people hate the blame game. Adopt the view that; the good, the bad or nothing happening in your life is your fault. – Mobility and Activation Protocol Work: 10kms Goal: 60min / 70min After-Party: Chill-time

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Feb 15

Rest — it is part of the deal, you’re a human regardless — we are working on it. – Mobility and Activation Protocol “We slip into a mediocre life. We quit our goals, lose our “crazy” aspirations, and choose the “easy way.” The consolation prize is a flat screen TV…

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Feb 13

Trece Dos – Mobility and Activation Protocol Warm Up: 13min of: — 13 Cal (Row) — 13 Deads — 13 Burpee Box Jump Overs — 13 T2B Strength: EMOM 13min: —30seg ON 30seg OFF | L-Sit Hold Then; EMOM  8min   —30seg ON 30seg OFF | OHS 45/35   Endurance: …

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Feb 12

“Asking questions is the path to knowledge, and asking for help is how you progress.” — Victore – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 10 Wall Balls — 15 KB Swings — Rest the remaining time Strength: 5 x 5…

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Feb 11

“Newton’s first law tells us, an object at rest—like your ass—tends to stay at rest.” — Victore – Mobility and Activation Protocol Warm Up: 5 Rounds For Time (No cap — fuck your feelings, do the work) — Run 300mts — Row 200mts — 100 Double Unders Strength: Pulls: Pulls:…

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Feb 10

  Feck Perfuction! – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 15 Wall Balls — 5 Box Step Ups — 10 Burpees — 5 Box Step Ups — 15 V-Ups — 5 Box Step Ups Strength: Squats: —10min to make weight: 90% of Clean Front Squats:…

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